https://www.facebook.com/103403028994504/

Raise The Bar Training, Bexhill (2026)

13/01/2024

Is 2024 the year you finally put your goals ahead of everyone else’s?

Well it should be!

For too long parents out everyone else’s goals above their own

I know this through all the conversations I’ve had with parents over my 2 years of being a PT

Oh and also just to put it out there… I am also guilty of doing this!

My training schedule over the last 2 months has suffered because I’ve prioritised everything else instead of my own goal

It needs to happen sometimes 🤷🏻‍♂️

And unless you’re a parent you don’t understand that!

I’m at the end of my honeymoon now and I’ve been in the gym 3 days of of the 6 we’ve been here 💪🏻

Am I’m so happy I restarted my training again 😊

That being said I wasn’t 100% I really wanted to go to the gym some days 😅

I’d say I was about 51% sure

And realistically that all it should take for you to start you fitness journey this year

Not 100%

But sure enough that you know you need to finally loose that weight you’ve always wanted to

To get fitter so you can play with the kids after a long day at work

Improve your mental wellbeing so you can better manage all the stress your kids with throw at you… literally! 🤣

It may sounds stupid to some of you but being 51% is a strategy used by a lot of successful people, including Barack Obama!

So if you’re 51% sure you need to start your fitness journey my advice is…

Start it now 💪🏻

Because you may never be 100% sure 🤷🏻‍♂️

11/12/2023

I married my best friend yesterday and it was everything ❤️

21/11/2023

Do any of these sound familiar? 🧐

20/11/2023

Whether you like it or not STRESS is a huge part of our lives. Especially for Parents! 😅

Kids are the best things in the world

But raising them also comes with a significant amount of stress!

Life is hard normally but add the pressure of being woken up 5 times a night

Hearing the word’s “MUMMYYY” “DADDDYYY” being screamed down the corridor at 2am 🙄

Not being able to get them out the front door on time (even though you’re sitting next to it….)

It’s just something we have to accept comes with the job! 🤷🏻‍♂️

Therefore it’s key that as parents we learn how to manage our stress responses as best as we can.

Because If we don’t it soon consumes and inevitably CONTROLS us!

Making sure we have release activities in place ✅

A good support network ✅

Time alone to diffuse✅

An awareness of when stress consumes us✅

Regular physical activity ✅

Will all go a long way to ensuring we don’t:

Become confused by stress❌

Be more irritable ❌

Struggle to think straight❌

Unknowingly out on some extra weight around the waist area❌

And ultimately become a shadow of the parent we want to be!❌

A big part of my job as an online coach for parents is working with them to make sure they know exactly how to prevent stress from consuming them.

By making sure they plan enough time in their busy schedule for themselves 💪🏻

If this sounds like you, message me the word “STRESS” and we’ll have a quick chat to discuss how you too can finally conquer that stress 👊🏻

12/04/2023

Are the school runs stopping you from finally shifting that weight? Well after reading this you’ll know exactly how to make the school run as stress free as possible!

But not completely stress free let’s be honest 😅

The school run always feels like complete chaos. You need to make sure the kids are up, dressed, have eaten breakfast, that they’ve got everything they need for school and most importantly…. They get to school on time!

And I haven’t even included making sure you yourself are sorted out for the morning…..

Even just writing all that makes me stressed out 😭

And who would want to workout after all that? You probably just want to sit down and recover from all that

The real issue in this situation is the stress this chaos creates.

So let’s change that by coming up with a plan to reduce all that stress!

The key is being organised the day before

There is absolutely no reason you can’t make sure the kids lunch boxes are ready and bags are packed for school. In fact… get the kids to do that themselves 👌🏻

Then if you really want to, you can get an early morning workout in or get those steps on and enjoy the sun rise with a nice coffee

This early morning exercise will also help reduce your stress levels and have a much clearer head to then get the kids out the door to school. And deal with any addition problems that may come up!

With just these 2 simple steps you’ve;

Dramatically reduced your stress levels ✅

Got some exercise in to work towards that weight loss goal ✅

Taught the kids how to organise themselves better ✅

A result for all involved!

Do you already do this? Or is it something you now plan to implement? Let me know below 👇🏻

01/04/2023

I have 5 COACHING SLOTS for parents that want to achieve their own body transformation

You know that one goal you’ve been putting off for years, and have had no idea where to even start? Well this post is for YOU

If you’ve seen my recent posts progress pictures from clients, you know I’m completely dedicated to getting results for my clients. And my goal is to create an army of bad ass parents who lead by example and prioritise their own health.

Delivering high quality, standout results with my clients is my #1 priority - and I have 5 spaces for NEW clients who want to lose weight, rocket body confidence, and feel amazing in their own skin
This isn’t your typical weight loss programme, where you’ll be told to ban certain foods and then be told you’re “allowed” others.

I’m going to work closely alongside you, educating you, and guiding you to achieve life changing results, that you can KEEP for life, through my tailored coaching phases around nutrition, and exercise.

We’ll perform an initial diet audit, to help establish what needs to be changed, and what areas of the diet need to be fixed - we can then create and deliver a nutrition approach that is designed around YOU, your lifestyle, work, preference, enjoyment, and what you can stick to long term, without feeling constant restriction or craving certain foods.

I have 5 slots for people wanting to:
-Lose between 1-4 stone in the next 3-6 months
-Become more body confident
-Learn how to manage social occasions while still losing weight
-Be held accountable daily, so you can’t fail
-Set an example that their kids will follow

However, this is NOT for those:
-Wanting a quick fix
-Not happy to follow daily tasks
-Don’t want to take their own results seriously

However, if you are finally ready to make the commitment, and invest into achieving
the results you’ve always wanted, and make the rest of 2023 about YOU becoming the
most confident, fulfilled, motivated, and energised parent you’ve ever been, it seems now is a
good time to get involved.

SWIPE FOR RESULTS>>>>>>

Interested in finding out more?

DM me the word “COACHING” and I’ll be in touch

30/03/2023

“I wanted to kick 2023 off with change! Change of lifestyle, habits, feel healthier, happier and more energetic”

was fed up with her current habits and sick of prioritising her own health. She wanted to finally take control and begin to feel healthier, understand how to use the gym, and most importantly… set an example for her son Teddy.

After talking with Robyn in January I could see how much she wanted to change. But had no idea how to start

One 30 minute call later and I had explained to Robyn exactly how and where she could start. As well as telling her how I can ensure these new habits can be sustained for life

No magic fixes. No fad dieting. Just simple changes any parent can make

So we started with an initial weight loss phase, while also establishing newer, more beneficial habits to aid her weight loss goal.

She was still able to enjoy her anniversary with Craig, Teddy’s birthday and other family events without having to worry about eating ‘bad foods’

Now around 3 months later and Robyn has lost 16 lbs (around 7.2kg), feels much more confident and finally has control over those habits that plague all parents

If you are a parent who’s looking to prioritise their own health after neglecting your goal for years, boost their confidence and set the example to their kids

DM me the word ‘coaching’ and I’ll create that plan for you 💪🏻

27/03/2023

Recovery for Parents, well sometimes it doesn’t even exist 🤷🏻‍♂️ But we don’t help ourselves because we never stop!

The food won’t make itself

The kids won’t sort themselves out. Or very well if they do 🙄

The house doesn’t clean itself

The washing doesn’t get done magically (really really wish it did 😅)

Then we end up exhausted. And no one wants to exercise when they’re constantly exhausted

So I’m going to tell you one thing you really need to hear….

It’s okay to take a second, STOP and breathe 😮‍💨

Don’t feel guilty for stopping! Rest when you can, even just 10 minutes to recharge and zone out can make a huge difference.

It’ll improve your mood as well as increase your energy levels that little bit you need to carry on

Especially when sleep is hard to come by, much like seeing blokes in my gym putting their weights back 🙄🙄🙄🙄🙄

Regular breaks, that you can also use for exercise, are key so you don’t run yourself into the ground.

Too many parents do this

So be the one that breaks this vicious cycle! And show your kids it's okay to stop and recharge when you need to. It’s not that you’re putting off or avoiding work, it’s more because you need to recharge so when you do that work you’re doing it to the best of your ability

14/03/2023

Dreading meal times? Got no plan? Well today I’ll tell you how to completely change that with this ONE simple step 👇🏻

I get it, the thought of planning and cooking dinner after a long day at work is the last worry you need.

Especially after the kids have woken you up 27 times during the night 😅

Not only do you have to plan for you but the kids and potentially even your partner. In all honesty you can't be arsed and you’d rather just order a takeaway 🤷🏻‍♂️

Then that leads to you completely falling off track form your goals, and worse than that, you repeat that pattern and end up miles away from where you want to be….

So let’s change that!

All you need to do is implement this simple strategy and that anxiety will be completely gone. It’ll also means those meals will be balanced to help you achieve your goals 👀

Split your plate into 3 sections

Dedicate a bigger section, around half the plate, for VEGETABLES. You want to get a variety of colours in here, the more colour the more variety of nutrients you’ll be getting in your diet. Mix them up each meal, day & week. I’d also recommend eating this part of the plate first, vegetables are full of fibre & nutrients. So not only will it give you better nutrients than other, more tempting foods, it’ll also fill you up more!

Split the remaining section in half

One half will be your PROTEIN source; Meat, especially chicken & beef, eggs, lentils, pulses such as chickpeas, varieties of beans, Tofu. Pick each of these for each meal and again chop and change to suit your own pallet and taste. I would eat this second, a lot of people don’t eat enough protein. Sufficient protein consumption has been shown to reduce hunger and increase your metabolism (BMR).

The last half will be for your CARBS. This will be your classic, potatoes, chips, rice, noodles, pasta, spaghetti, grains. We need carbs, they are your body’s first choice for energy. But they are also easily consumed and in general, don’t fill us up as much as vegetables and protein. Be careful not to overload on these.

There it is, simple right?

11/03/2023

Amidst the chaos of parenting, finding time to workout can often feel like an elusive dream for many parents

It’s very rare you get any free time, and when you’d do, it’s very LIMITED. So limited in fact you’ve probably thought to yourself ‘ah well there’s no point attempting a workout, I won’t be able to do much.

I get it, realistically what can you achieve in 15-30 minutes? You just don’t have the same amount of time to put into workouts as other people 🤷🏻‍♂️

Then when It comes to those workouts, where the hell do you even start? What’s your plan? Once all these questions start to go through your mind it all becomes too overwhelming and in the end… You give you and don’t even bother trying

Yet another day you’ve put off that fitness goals you’ve been putting off for years

If only you knew how to make the most of that time. That's the biggest issue within all that worry! Once you know how to make the most of the little time you have, picking and choosing workouts will be much easier.

Well today I’m going to give you 2 simple tactics you can use to make the most of that time. Honestly if you master both you’ll already be training harder than 80% of the people I see on the gym floor…

These tactics are;

1 - Reduce the rest time in-between sets and exercises. Ever since I monitored and recorded my rest times, the intensity of my workouts went up soooo much! Reducing rest periods between exercises dramatically increases the intensity of each rep and set you perform. Not to mention it saves you a lot of time so you can do much more during the allocated time you’ve given yourself to workout.

You can always rest after your workout 🤷🏻‍♂️ Well….. as much as you can without a small person harassing you😅

2 - FAIL AN EXERCISE!

This for me is a huge thing that I barely see, especially with people who are new to exercising.

Failing is an essential part of the gym! And this is why….

It shows you’re truly pushing yourself to your absolute limit. Once you know what absolute failure feels like, only then can you know when you’re pushing yourself hard enough during workouts

Makes sense right?

09/03/2023

This is my client .spreadbury day 1 to today 👏🏻🙌🏻

We’re now just past the 66 day mark working together, meaning we’ve now established new and better habits 💪🏻

Before we started coaching Craig wanted to change

He wasn’t happy with how he felt in his own skin, had no idea where to start in the gym or with his nutrition 🤷🏻‍♂️

Fast Forward to today….

Craig’s confidence has skyrocketed 🚀

✅He has a better understanding of the gym

✅How to push himself in the gym

✅A better understanding of how to create and maintain new habits

✅A realistic and healthy approach to food

All of this has resulted in his weight loss so far 👏🏻

With all he’s learnt, and is currently doing, I have no doubts he’ll continue to shed the fat off and smash his goals

But the cool thing about Craig is that he doesn’t have hours to train …..

He doesn’t have ‘lucky’ genetics 🤷🏻‍♂️

But he DOES have determination to finally prioritise his own health and set an example for his little boy

So as long as you can match that?

Zero reason you can’t achieve that weight loss goal you’ve been putting off for years too 🤷🏻‍♂️

Want to see how I could tailor the exact process above to YOU? DM me ‘RESULTS’ and I’ll take care of the rest

07/03/2023

Parents, are bad habits preventing you from shifting that stubborn but of belly fat?

You’ve been doing so well restraining yourself from binging those digestives, Doritos, Pringles and chocolate….

What was I saying? 😅 Oh yeah!

This is perfectly normal! Please don’t beat yourself up about it. In fact there are neurological reasons why we all struggle to shift bad habits

Today I’m going to explain so things about how your brain works that tell us why we often slip back into old habits

So first off, it is really important to understand this.. Once your brain has created a behaviour pattern, and has activated it enough for it to become an unconscious decision (such as reaching for those snacks), you can NEVER ‘get rid’ of that behaviour loop.

Now please don’t freak out at that 😅

Because accepting that this behaviour never truly goes away is an important step

‘Alex, well wtf do I do about it now I know that?!’ 🤷🏻‍♂️

Well think about it like this.. If you can’t eradicate that habit you need to learn to manage or replace it.

Managing your bad habits - while you can’t control the impulse to want to grab those Pringles, you can control yourself from actually picking them up. Or even easier than that, store them somewhere different!

Let’s be honest, we all know where that part of the cupboard is… Simply by moving them somewhere else you’re disrupting that habit loop and giving yourself an extra opportunity to avoid binging and regretting it 2 seconds later

Continuing on for this let's talk about…

Replacing bad habits - So in the scenario I mentioned above, replace the location of those Pringles with a fruit bowl or better alternative. By doing this you haven’t got rid of the habit, what you’ve done is replace the item, or reward, at the end of that habit loop for a much better alternative.

And suddenly you’ve completely changed that bad habit into one that will help you shift that stubborn fat 🙌🏻

Now you have a better understanding of how to change bad habits and manage them better 👌🏻😊

Raise The Bar Training

13/01/2024

11/12/2023

21/11/2023

20/11/2023

12/04/2023

01/04/2023

30/03/2023

27/03/2023

14/03/2023

11/03/2023

09/03/2023

07/03/2023

Address

Website

Alerts

Shortcuts

Share

Category